CrossFit Kivnon 170309


WOD- for time 20 min cap

21-15-9

Box jumps 24/20#

SDHP 135/93 masters 115/63#

Sit ups

WOD- 10 min AMRAP

1 farmer carry to fence and back carrying one 70/53# kb

7 hang power cleans 185/133# masters 155/93#


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Crossfit Kivnon 12/01/2020

WOD: Metcon (Time) 3RDS 400 Meter Run 12 Power Snatch 20/16 Calorie Row 10 Dumbbell Shoulder-to-Overhead (one dumbbell) GPP: 75/55 and 25/15 DB FITNESS: 95/65 and 35/25 DB RX: 115/75 and 50/35 DB

Crossfit Kivnon 11/30/2020

SWOD: Overhead Squat 7 SETS OF 2 REPS BUILDING ACROSS THE BOARD WOD: Metcon (Time) PARTNER WORKOUT16 TOTAL RDS "YOU GO, I GO STYLE" 5 POWER CLEANS 5 BENCH PRESS GPP: 75/55 FITNESS: 95/65 RX: 13

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